Slimming my Brimming Waist – Week 11 Progress

Getting Enough Protein?

I have mentioned several times that tracking what you eat with tools like MyFitnessPal can help you reach your goals. One of the biggest things I noticed about my diet was that I was not getting nearly enough protein.

One way I have been able to supplement my diet has been with with a protein powder. I really like one by Sun Warrior. You can purchase it from Amazon off this link: Sunwarrior – Warrior Blend, RAW Plant Based Protein, Chocolate, 40 Servings (2.2 lbs) (FFP).

We make ours in the blender with some water and ice cubes to turn it into a creamy smoothy.

What I like about the Sun Warrior Protein is that the protein is derived from plant based sources.

Another thing I like about the company is that they are based out of Utah. It feels good buying locally.

That link again if you want to try a delicious plant based protein that tastes creamy delicious when blended together with water and ice cubes.

Sunwarrior – Warrior Blend, RAW Plant Based Protein, Chocolate, 40 Servings (2.2 lbs) (FFP)

For an even creamier experience you could also mix it with milk.

Round 2 of Burpee Challenge Completed

I found a burpee challenge on Pinterest. This week I completed it for the second time through. This week I plan on starting round 3. Burpees are pretty challenging. I am so winded each time I complete them. I was able to reduce the average time it took me to complete each burpee by more than 1 second. Here are my results:

  Round 1 (seconds) Round 2 (seconds) 
DayBurpeesTotal TimeAvg. Per BurpeeTotal TimeAvg. Per Burpee
110494.9282.8
215785.2503.33
3201085.4663.3
425993.96833.32
5301444.81073.57
6Rest
7Rest
8251435.72863.44
9301535.1923.07
10301575.231193.97
1115463.07422.8
12351634.661183.37
13Rest
14Rest
15351634.661143.26
16401884.71483.7
17402055.131413.525
18251014.04732.92
19452275.041583.51
20Rest
21Rest
22452074.61733.84
23502795.581833.66
24503306.61713.42
25351574.491293.69
26552544.622043.71
27Rest
28Rest
29552344.252023.67
30603085.132243.73
31451964.361613.58
32603395.652163.6
33653204.922553.92
Total Average4.873.47

Week 10

Food Diary <—– Click here to view my food diary for the week

MONDAY

  • Legs and Shoulders <– Click here to see log of my workout
  • 55 burpees in 3:22 (3.67 seconds each)
  • Spartan Abs
  • Oblique plank 1 minute each side, 1 minute normal plank
  • 1 mile treadmill run in 6:01
  • 800 meter repeats (7 sets) Hill AFB Cross Country League

TUESDAY

  • RKS Kettlebell Routine Disc 5
  • 60 burpees in 3:44 (3.73 seconds each)
Edit

WEDNESDAY

  • Chest and Triceps <– Click here to see the log
  • 45 burpees in 2:41 (3.58 seconds each)
  • Spartan Abs
  • Oblique plank 1 minute each side, 1 minute normal plank
  • 1 mile treadmill run 5:59

THURSDAY

  • RKS Kettlebell Routine Disc 6
  • 60 burpees in 3:36 (3.6 seconds each)

Normally on Thursdays I run with the Hill AFB club. As a Ragnar Ambassador I teamed up with the club to promote the Ragnar Wasatch Back. Ragnar was cool enough to provide some yummy pizza.

FRIDAY

  • Back and Biceps <– Click here to see the log
  • 65 burpees in 4:15 (3.92 seconds each)
  • Spartan Abs
  • Oblique plank 1 minute each side, 1 minute normal plank
  • 1 mile treadmill run 5:55

SATURDAY

  • Strider’s Winter Race Circuit – 10 Mile Run
    • Time 1 hrs 14 min
    • 7:23/mile average pace
    • 4th place in my age and gender category

PROGRESS PICTURE AND STATS

  • Weight: 163.8 lbs was my best for the week
  • Waist: 32.25″ down 3.25″ this year.

I’d love to hear your encouragement and feedback. If and when you start noticing an improvement, I would appreciate you sharing this post, commenting below, or subscribing to the blog.

My goals are two fold:

  • To get in better shape myself
  • Inspire others to do the same

Check out past weeks:

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